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Is there any good way to strengthen your physique?
The basic 3 points: 1. Running; Running is a good way to exercise heart and lung function, but it is more difficult to pursue bodybuilding just by running. According to different people's physique, there is often a situation of "running thinner and thinner". This is especially obvious if you are thin. Compared with muscle exercise, the burden of heart and lung and the consumption of calories are the advantages of running; (For example, the muscles in the lower abdomen will gradually become obvious ~ ~' but the reason for consuming fat is far from the reason for exercising muscles) 2. Push-ups and sit-ups: Two ways to exercise muscles are scientifically classified as "indoor aerobic exercise". Of these two, push-ups are recommended. Push-ups can not only exercise biceps and triceps, but also fully exercise waist, abdomen and back. If your physical strength is enough for you to do 20-30 push-ups, then you don't need to do sit-ups at all-after you get used to running and push-ups, your abdominal muscles can be fully exercised; 3. Simple equipment: dumbbell, chest expander, arm strength device, easy to store, low price and obvious effect. Especially the first two. Use freely and do push-ups appropriately (don't let your muscles be in a state of near tension at all times, enough is enough). It has ideal exercise effect on upper body muscles; ★ Summary: Staggering indoor sports and running is more suitable for your current situation. For the exercise of cardiopulmonary function, jogging for a short time every two days is not as good as running 1-2 times a week, which can be chosen according to the actual situation. It is particularly emphasized here that push-ups have a miraculous effect on muscle exercise. Push-ups are strongly recommended when the body is overloaded or time is limited. What should we pay attention to in diet: in short-eat coarse grains and increase exercise. (that is, calorie consumption, which can be scientifically understood as the degree of sweating) Coarse grains refer to things with low fat and moderate calories, such as soy products. Eating beef is mentioned on the seventh floor. It is true that athlete beef is the most basic thing. However, in addition to the characteristics of low fat and high manganese, beef is also very low in calories: 100G lean beef has about 106 calories. The correct and scientific way of exercise must be supplemented with enough calories. If we simply change the usual pork consumption directly into beef, it is likely to lead to insufficient calorie supplement. The direct result is that the effect of muscle exercise is not obvious, and it is difficult to see even 1-2 months. Professional athletes often supplement calories by eating a lot of beef. As for their own fitness, there is no need to restrict their diet too rigidly. Not to mention that pork will only gain weight after eating ... vegetables ... needless to say, just wash them ... carrots (eaten raw) and tomatoes are two things that most people don't like to eat, and the other one is easily overlooked. In particular, there are many benefits. Milk, eggs-if possible, eggs can be eaten raw or brewed with warm water/milk not exceeding 80℃. Pay special attention not to eat raw eggs bought in the market. Now there is terrible bird flu. Even if there is no bird flu, there are parasites and these scary things ... ★ Summary: Simply summarize the main points of diet, which are nothing more than nutrition, calories and quantity. These three points. These three points can be explained in the main points of drinking three meals a day-pay attention to nutrition and moderate calories in breakfast; Lunch is properly biased towards calorie intake; While controlling the amount of dinner, it is more important to control the calorie intake not to be too high. What to eat and when to eat are more free and flexible. Try not to eat at least 1 hour before going to bed. This simple truth is understood by children, and there is no need to explain why ... Although most of us in China eat regularly, we don't pay much attention to it. Although the above is simple, it still takes some thought to actually do it, hehe ... Come on ~ `` Finally add some: 1. If you are used to running in the morning, remember to drink a cup of warm water after getting up. Drink milk if you can. The reason is that after a long sleep, the body heat is lost, the body organs are still in a semi-sleep state, and the blood concentration is high. Don't drink coffee if you can, and drink something that runs counter to your purpose in the morning ~) 2. The weather is slow and hot, so you must go swimming if you can. If you want to break your head, you can't think of anything more comfortable and effective than swimming ~ every muscle of your body can be fully exercised, and swimming is very effective in exercising your heart and lung function. Don't underestimate swimming. Of course, I don't mean floating on the water. 30M-50M- 100M depends on your physical strength. If you can learn butterfly well, try the effect of 5 round trips every day. 1 month can make yourself invisible. Swimming is an exercise that consumes a lot of calories. And don't eat casually half an hour before swimming, just like don't eat before running. 3. Ligament Many places that are easily overlooked by non-professional athletes. There are many factors that are influenced by ligaments. Maybe you will feel uncomfortable after jogging for half an hour every day, or you may feel that your body is not elastic enough when doing sit-ups on both sides (that is, straight back and forth). It is a failure to exercise a muscle in vain but lack the flexibility of a person who loves sports. That's why people often laugh that Stallone can't beat Jet Li ... good ... and ligament exercise can protect you from injury in various sports. The basic method is simple: leg press presses the shoulder. I believe everyone is familiar with it. It's best to move your ankle before running and press it. This warm-up activity can greatly reduce the possibility of the most common ankle sprain in sports.